Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Sumo Deadlifts the KBS and HSPU

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3 rounds of

  • 8 x Sumo Deadlift @ 185lbs/85kg

Then for time

  • 10 x Kettlebell Swings @ 24kg
  • 2 x Handstand Pushup
  • Row 10 Calories
  • 15 x Kettlebell Swings
  • 4 x Handstand Pushups
  • Row 15 Calories
  • 25 x Kettlebell Swings
  • 6 x Handstand Pushups
  • Row 25 Calories
  • 50 x Kettlebell Swings
  • 8 x Handstand Pushups
  • Row 50 Calories

Then 3 rounds of

  • 10 x Pike Lift over a Kettlebell (over and back = 1 rep)
  • 10 Second Pike Hold above the KB
  • Rest 1 minute

Results: Metcon 14:25.

Bike, Row, T2B, Cleans and Presses

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Inspired by Crossfit New England’s Absolute Zero WOD…

AMRAP in 3 minutes

  • 1000m Bike
  • Max Toes to Bar

Immediately followed by AMRAP in 3 minutes

  • 1000m Bike
  • Max Dumbbell Hang Power Clean @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

  • 500m Row
  • Max T2B

Immediately followed by AMRAP in 3 minutes

  • 500m Row
  • Max DB Strict Press @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

  • 1000m Bike
  • Max T2B

Immediately followed by AMRAP in 3 minutes

  • 1000m Bike
  • Max DB Hang Power Clean @ 16kg

Results: Metcon 17-18/11-16/16-14.

Pascal’s 10 Days of October

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For time, using the 12 Days of Christmas format: 1 – 1/2 – 1/2/3 – 1/2/3/4 – etc

  • 1 x Muscle Up (ring or bar)
  • 2 x Dips (at top of bar/rings)
  • 3 x HSPU
  • 4 x Goblet Lunges per leg @ 20kg
  • 5 x Cleans @ 45kg
  • 6 x Shoulder to Overhead @ 45kg
  • 7 x Goblet Squat @ 20kg
  • 8 x Box Jumps
  • 9 x Toes to Bar
  • 10 Cal Row (Barbell Rollouts)

Results: 25:27. Used 100lbs for the Cleans and S2OH. Did seated Ring MUs, since my ceiling is too low and Rowing because my room is too small for rollouts.

Back Squats and Weighted Pullups then Step Ups, Dips and Rows

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4 rounds

  • 3 x Pause Back Squats, increase weight per round
  • 3-5 x Weighted Pullups @ 10g

Then EMOM for 12 minutes (6 rounds of each)

Then AMRAP in 12 minutes

  • 24 x Alternating Step Ups @ 10kg per Hand (total, 12 per leg)
  • 12 x Toes to Bar
  • 6 x Barbell Bent Rows @ 50kg

Results: Back Squats 185-195-205-210lbs/95kg (no pause on last rep). Straight arm pullups were OK, could only get full height (looking over the bar) on the first couple of reps each round. Metcon 3 rounds plus 18 reps.